Warm Up – Keep it Moving. Be Prepped with gear.
Banded Squats Sequence
Suitcase Squats 2 x 12
Ankle Mobility Squats 2 x 15 per leg <- Keep Light – Don’t Break
Cat & Cow
Down Dog
90/90 Hip Twister
13 Min
Deep Stretch
Seated Figure Four
Seated Folds
10 Min
Core
Seated Block Compressions – At least 2 Rounds
Kneeling Compression Tuck – 2 Rounds of 10-15 Reps
Compression Ball Hold & Release – 60 seconds
8 Min
Spinal Release
Lower Back Release
2 Min
Legs
Box Pistol Squats 2×8 per leg
8 Min
Push
Archer Push Up to One Arm Push Ups
3×6 per Arm (Keep light enough so that we can do them Left & Right immediately together)
12 Min
Pull
PLAY TIME – 7 Minutes of Heaven
10 Minutes, Switching Arm, Aiming for 3 reps per arm, Break and Switch
OR 3 Pull Ups at a Go, Break, then go for another 3, Break
7 min
